Cash - sounds like you tried to pull too fast out of the turn or you were too far/close from the wall. Here is my strategy )not sure how well this will translate but i'll try) coming into wall, take deep breath, one last pull - ending with both arms back by side (should put you at about arms length from wall if the pull puts you farther than that glide in do NOT take an extra stroke it will put you too close and then you can't get your feet planted ), use arm pull and tuck head turn, once upside down - bring arms up your body and out in front of you torpedo style and plant feet (this always feels to me like things just stop while i do this), push off, turn over, do a butterfly leg pump (not a free-style kick), as you feel yourself slow take your first stroke (because your arms are still over your head at this point your first stroke is only your one arm coming down and back in the water, take breath. So you want to keep the front arm in front until the stroke arm comes out of the water. I hope this helps. I just went start to finish because practicing flip turns and doing them while your taking strokes can be a little weird timing wise... MTA: I use to practice by standing alittle ways out and swimming into the wall... only 4 or 5 strokes...and then after the flip taking a stroke or two. Also - no blowing air while flipping. wait till you turn back over if you can. I seem to remember every time I tried to blow water while flipping I ended up choking on it...

{{{Bugs}}} Take care of yourself, sweetie. I think you push yourself too hard and you eat like crap.

Erika, You make me chuckle, seriously your on my personal A Team of people that I think are simply fabulous. Doc told me to eat more salt, low on potassium, blood pressure drops too low at times. Maybe that's why I crave potatoe chips.

TP is having a rough time, too. She was at the doc’s for some minor stuff and he asked her about the bump on her left ankle. Turns out she has a cyst on the tendon. They’re going to operate. She’s in a cast right now and can do nothing physical for 3 weeks. Doc referred her to a sports psychologist because he know there’s no way in heck she’s going to go 3 weeks without working out.

Sorry about TP. Injuries suck, no other way to describe it. When they were telling me that I might need a pacemaker many thoughts crossed my mind including if I could run again, I was trying to stay calm, but I was getting a lot thrown at me. Quickly I decided, "Whatever comes, comes, I'll adapt, walk those fun runs, volunteer at every race, I'll make it work." 3 weeks is a short rest in the big picture.

Btw did you notice I love to tease Erika?

And it really gives me a chuckle. Keep it up.

oh sure I give you something to ponder while your sitting around bored and instead you wait till you get home!! seeesh ok, back to seriousness, so they are walking/running inserts. Doc gave them to me because they have heel support so there is more to absorb some of the shock or something. I did take the factories out. They do make my heel sit higher which is weird because my heels had just gotten the back worn in nicely and now they make the shoe feel like it's too big or something, but i just think it's because it's not sitting in the rub spot - if that makes any sense. so i pulled the insert out and put it on the floor and put my foot on it and the ball of my foot is not where the inserts ball of foot is... no wonder why the arch feels out of place - it is! is it ok if I've decided to switch today's run till tomorrow?? I can give you my excuses, but that's really are they are...

Sorry, my concentration has been crap. I assume they are the white styrofoam kind. I wore mine with the factory inserts, but you do what works for you. If you need to make them higher you could add a Dr. Scholls insert. They are pretty thin. You'll get use to running with these and it will feel like running on pillows.

MrInertia, you taking votes? I'd vote for light long sleeves, no jacket. Be sure the sleeves can be pushed up if you get warm. For mid-30's I'd also wear gloves, but I frequently do, even if in shorts and short sleeves cuz my hands get cold easily. Sounds like you're doing much better these days. I agree with you on the TM... very useful tool. I get fed up with people saying "I hate the treadmill" it's like saying you hate a hammer. You may not like running on the treadmill, and it surely isn't ideal all the time, but in some situations it's MUCH better than not running at all. And I credit my recent increases in speed this year to my fast (10k pace) mile repeats on the TM in January/February getting ready for that relay. I sure wouldn't have done that kind of work outdoors! Bugs, sure hope you're feeling better. Has the doctor(s) given you any real info on what happened? Or just general "perfect storm" of several factors? Sounds like you ran low on electrolytes if they're telling you to eat more salt (i.e., sodium) and potassium. Have a banana! (there I go being mom again...) Cash, what's next for you? You had some kind of long runs there for a bit... I was wondering what you were up to. As for what's next, I've been thinking about that. I'm concerned about AFTER Boston. As many of you know, I've been doing a few marathons lately (Boston will be my 7th since mid-August), and I've gone over 2 months now since my last one and getting itchy to run! (Carlsbad was Jan. 20) But... after Boston... I've got nothing on the schedule till Equinox in September. I want to do several others but for $$ reasons I can't. Oh sure, I've got my regular summer schedule, which is actually pretty full and starts with a 5k (goal is to PR and maybe go sub-22) on May 3, but no more marathons. I'm hoping it keeps me busy enough to not get into too much of a marathon-deprivation slump... Not sure what the point of this is, except to vent. 8.77 miles last night, avg pace 7:52... now that was fun.

As for what's next, I've been thinking about that. I'm concerned about AFTER Boston.

Adventure Racing!